Vrksasana or Tree pose is one of the best yoga poses for beginners as it is a simple ‘standing asana’. The term Vrksasana is a combination of the words ‘Vriksha’ (tree) and ‘asana’ (posture). Vrksasana involves focus and concentration, hence it help’s calm the mind and channelize the energy flow, making it ideal for students. (B.K.S.Iyengar, 2012).
- Stand in Tadasana [Feet together, Hands by the side of the body, Neck and Spine straight, Drop down the shoulders].
- Bend the right leg at the knee and place the right heel at the root of the left thigh. Rest the foot on the left thigh, toes pointing downwards.
- Balance on the left leg, focus on a point straight ahead. Join the palms and raise the arms straight over the head, biceps in line with the ears.
- Stay to the count of 10 with normal breathing and concentrate on the focus of point ahead. Then lower the arms and separate the palms, straighten the right leg and stand again in Tadasana.
- Repeat the pose, standing on the right leg, placing the left heel at the root of the right thigh. Stay for the same period of time as before with the left leg. Back to Tadasana and relax.
- Stretches out the groin, inner thighs, chest, and shoulders.
- Strengthens your spine, thighs, ankles and calves.
- Improves concentration, enhances the sense of balance.
- Gives relief from sciatica and reduces flat feet.
B.K.S.Iyengar. (2012). Light on Yoga. London: Harper Collins.